Deskercises

Setting a daily routine and good habits

Being at home all week is very new to some of us. Hopefully by now you have organised your workspace to make it ergonomic, in line with Health and Safety guidance. Following that, it’s important to get into a routine and rhythm.

• Start your day as if you were going into the office – it helps you establish a morning routine and become more mentally ready for the workday
• Remember to take breaks – it can be easy to become absorbed in what you’re doing, but ensure you take regular breaks, stand up, stretch, make a drink, check on your pets – anything to step away from your workspace. You should also enjoy your lunch away from your workstation
• Make a list and plan your daily work activities – just as it does in the office, this will help you stay on track, remain focused and help you maintain momentum
• Stop working – you can’t ‘leave’ work when you’re working from home, so ensure that you wrap up and stop for the day. If you’re working in a communal space such as at the dining table, you may like to pack up your workstation at the end of the day or week to create a physical distance from work and allow yourself to ‘switch off’

You may also experience a distinct lack of physical activity, you’re no longer walking to the station or office, doing the school run and other daily activities that add to your step count, so make sure you step away from your chair for some outdoor or indoor exercise (in line with local guidance).

• Couch to 5k programme – a light jog or gentle run can help clear your head, increase endorphins and improve your mood. If you’re new to jogging, download this app and get started. You can also use this app indoors on a treadmill, elliptical or similar machine
• Yoga – if you feel a bit sore after a day at your desk, yoga can be a great way to stretch out your muscles and recalibrate your posture. Yoga with Adriene covers many classes of various abilities, you could start with the 30 days of Yoga series
• Cardio – if you prefer more high-energy cardio, find a variety of cardio, dance and pilates workouts on this YouTube channel. Joe Wicks 'The Body Coach' also has many home workouts you can follow for various abilities including a more gentle series for seniors and a daily workout for children